Basic SUP Paddle Stroke

When your childhood friend @gbirbra visits Miami and says, “Take me paddling,” you don’t just take him paddling… you take him on a 4-mile adventure around the bay! 🐬🌊

We made a pit stop at PADL Bay Club @ridepadl_pelicanbayclub, switched boards, then headed back out for more water, sunshine, dolphins, laughs, and a pretty solid workout.

There’s something pretty special about still being able to play, laugh, and have adventures with a friend you’ve known since childhood. Some things never get old. 🫶🏽☀️🐬

#SUPMiami #PaddleboardingMiami #ChildhoodFriends #MiamiAdventures #SUPLife

I had a SUP lesson with a 12-year-old who, at first, wasn’t exactly enthusiastic about being there. Taking the lesson was Dad’s idea. 😆

But as I started talking to him and explaining how to paddle, something changed. He started listening, asking questions and really paying attention to every instruction.

When we got on the water, he was a little apprehensive at first, but that didn’t last long. He quickly found his balance and started putting everything we had practiced on land into action.

And then he took off! 🚀💨

He was paddling with confidence, speed and determination. At one point, I actually had to work to catch up with him!

Kids are amazing. They’re such quick learners, and they never fail to surprise me. Experiences like this always leave my heart full of joy. 🫶

Learning a new skill gives kids so much more than just the skill itself. It builds confidence and shows them that they’re capable of doing things they may not have thought they could do.

I feel very lucky to be able to share the SUP stoke with the little ones. 🏄‍♂️💙

#supmiami #kidssuplesson #kidsactıvıtıes #kidsadventures #paddleboardlessons

Morning training doesn’t get much better than this. 🌅🤙

Flat, glassy Biscayne Bay, a paddle in my hands, and a surprise visit from the dolphins. 🐬

SUP is my workout, my training, and my time outdoors all rolled into one. Nature will always be one of the best gyms. No walls, no machines, just movement, fresh air, water, and occasionally the BEST training partners show up. 💙🐬

#SUPMiami #BiscayneBay #SUPTraining #OutdoorFitness #Paddleboarding

Meet us at @ridepadl_pelicanbayclub every Sunday at 10:00 AM and enjoy a fun morning paddling on the beautiful waters of Biscayne Bay, the Heart of the Bay.

Paddleboards and kayaks are welcome!

• Free BYOB
• FREE SUP or kayak rental for the first 15 registered North Bay Village residents
• $10 board rental after the first 15 NBV resident registrations
• $20 board rental for non-residents

Location: PADL Pelican Bay Club
Time: Every Sunday at 10:00 AM

Registration is required to participate, follow the link on bio to register https://paddleboardlessonsmiami.com/nbv/

The NBV Paddle Club is a free fitness and recreational community program presented by the @northbayvillagefl City of North Bay Village, supported by @dorisfornbv Commissioner Doris Acosta for NBV, and led by resident SUP Coach Aymee Vasquez . Whether you’re looking to get active, meet neighbors, or simply enjoy time on the water, this is the perfect way to spend your Sunday morning.

Come paddle with us and experience why Biscayne Bay is truly the Heart of the Bay!

Back in January, I was lucky to join @mikerholland for one awesome sunrise Mind Body Energy Movement sessions on Miami Beach. I had been following Mike for months online and learned about this morning daily movements, and they have become part of my everyday life.

Since my shoulder surgery, I’ve been practicing Mind Body Energy Movements every morning, and it has become one of my favorite ways to wake up my body, get everything moving, and start my day feeling energized and connected.

The practice is simple: nine movements, one minute each, combining movement with intentional breathing. Mike’s philosophy really resonates with me: “Movement is Medicine.” The real transformation comes from daily repetition and consistency.

Recovery has reminded me that movement doesn’t always have to be intense to be valuable. Sometimes it’s about showing up every day, moving with intention, and giving your body what it needs.

Thank you, Mike, for sharing a practice that has become such an important part of my morning routine. 🙏🏼☀️

Movement is medicine. Consistency is the practice.

#MindBodyEnergy #MovementIsMedicine #MorningMovement #MindBodyConnection #FitOver50

It’s Monday. A fresh start. A new opportunity. 🌊🐬

A new week means another chance to work on your goals, challenge yourself, and set new ones.

Progress doesn’t always have to be dramatic. Sometimes it’s simply showing up, putting in the work, and moving forward one paddle stroke at a time.

And every once in a while, you get a little reminder that the journey can be pretty amazing too. 🐬💙

Here’s to starting the week on Biscayne Bay, doing what I love, and staying open to whatever shows up along the way.

What are you working toward this week?

Thank you @skysquadaerial for the awesome done shots 📸.

#MondayMotivation #SUPMiami #StandUpPaddle #supfreak #BiscayneBay

Saturday Morning Mermaid sessions are the BEST way to kick off the weekend! 🧜‍♀️🤙🌊

This past Saturday, conditions were perfect for a beautiful 5-mile paddle around North Bay Village. Of course, we had to jump in the water a few times because it was Africa HOT! 🔥🔥🔥😂

Great paddle, great workout, and even better company!

Next Saturday morning, a new SUP adventure awaits! Where will we paddle next? 🏄‍♀️🌴☀️

#SUPMiami #PaddleboardMiami #SUPLife #NorthBayVillage #BiscayneBay MiamiSUP Paddleboarding

You know it! 🙌 Sunday mornings are all about NBV Paddle Club fun on the water! 🌴🌊

This past Sunday was especially flat and calm, making it perfect for beginners. We had five newbies join us, including two kids who absolutely crushed the course! 💪🔥

Paddleboarding is for everyone, all ages, all genders, all levels. No excuses! 😉 You can do it too. And you never know what you might encounter out there... maybe even a dolphin or an entire pod swimming by! 🐬🐬🐬

Join us every Sunday at 10 AM at Pelican Harbor at PADL. Registration is required, so sign up and come paddle with us! 🤙

#NBVPaddleClub #PaddleMiami #PaddleboardingMiami #SUPMiami #StandUpPaddle BiscayneBay MiamiWaterSports PaddleLife

I often get asked:
Q. What am I going to learn on a my first SUP lesson?
A. Essential SUP skills so you can paddle with ease.
1. Brace: You become a tripod when you are on the water and your paddle is becomes your third leg. Keep your paddle on the water at all times for stability.
2. Cross Bow: To steer your board left and right.
3. Forward Stroke: The basic paddle stoke so you can go places.

And don’t forget your smile 😁, it really helps you go faster 💨.

#learntosup #paddleboardmiami #supmiami #learnanewskill #biscaynebay

Sunday are always fun on the bay with @nbvpaddleclub. No matter your age, gender, background or fitness level, paddle boarding is for everyone. Book your lesson and join us for a fun day on the water.
#funonthewater #wateractivitiesmiami #biscaynebaypaddle #northbayvillage #suplessons

The best gym has no walls. 🌊☀️

Stand-Up Paddleboarding is more than just a workout. It’s one of the few activities that trains your body while giving your mind a chance to reset.

When you exercise outdoors, you don’t just burn calories. You reduce stress, improve your mood, breathe fresh air, soak up natural sunlight, and reconnect with nature. Add a paddleboard beneath your feet and you also improve your balance, core strength, endurance, posture, and coordination.

Every paddle stroke engages your entire body, but the biggest transformation often happens in your mind. The water has a way of helping you slow down, focus on the present, and leave everyday stress behind.

Move your body. Challenge yourself. Breathe deeper. Smile more.

That’s the power of paddling.
Ready to experience it for yourself? Join me on the water and discover why SUP is one of the best full-body workouts you’ll ever do.

#PaddleBoarding #OutdoorFitness #FitnessOutdoors #SUPMiami #paddleboardlessons

Warming up before paddleboarding session is one of the simplest ways to improve your performance and reduce the risk of injury. A proper warm-up increases blood flow to your muscles, improves joint mobility, and prepares your body for the rotational movements used during every paddle stroke. It also activates your core, shoulders, hips, and legs, allowing them to work together more efficiently once you’re on the water. Even spending just 5 to 10 minutes performing dynamic stretches and light mobility exercises can help you paddle with better balance, generate more power, and reduce muscle fatigue. Whether you’re heading out for a relaxing cruise, a fitness paddle, or a race, warming up helps your body perform at its best from the very first stroke.

Always listen to your body, modify where needed and do what works best for you. Save for when you’re headed out on your next paddle or have time to work on your mobility.

Paddle boarding warm-up exercises and post-paddle stretches that help me stay mobile and keep my body happy.

Warm-Up Exercises:

Arm-Circles: 10 forward & 10 backward
Windmill with your Paddle: 8-15 rotations
Reverse Lunge with Twist: 10-16 reps
Overhead Paddle Squats: 10-15 reps
Calf Raises: 15-20 reps

Post-Paddle Stretches:

Hold each stretch & side for 30 seconds
Standing Back Stretching with your Paddle
Kneeling Hip Flexor with a Side Bend
Standing Figure 4
Standing Quad Stretch
Single-Leg Downward Dog

My heart is full after seeing 42 enthusiastic paddlers join us to celebrate the 1-Year Anniversary of the NBV Paddle Club! 🫶🏽🏄‍♀️

What many people don’t know is that bringing this program to @northbayvillagefl was not easy. It all began as a free 9-week pilot program, and getting it approved by the city took persistence, dedication, and countless conversations. Commissioner @dorisfornbv and I were relentless because we believed our community deserved a fitness program that connected people with the incredible waters surrounding our island.

What started as a pilot quickly grew into a program loved by so many residents. It has truly been a labor of love, and seeing it become one of the City’s paid fitness programs has been incredibly rewarding.

Our waterways are part of who we are. There is nothing more fulfilling than earning your trust, introducing many of you to stand-up paddleboarding for the very first time, and spending Sunday mornings together enjoying fitness, nature, friendship, and community on beautiful Biscayne Bay.
Keep showing up. Every time you get on your board, you’ll become a better paddler, gain more confidence, and fall even more in love with our waterways. It only gets more fun from here!

If you enjoy this program, please let the City know how much it means to you by emailing ActionTeam@nbvillage.com.
Community support helps ensure programs like this continue to grow. After all, North Bay Village is proudly known as “The Heart of the Bay.” 💙

Thank you to everyone who has been part of this journey. Here’s to many more outings paddling together!

See you on the water soon! 🤙

Week 4 of the NBV Paddle Club is only getting better, this week with 30 paddlers on the water with some newbies who were not afraid to try something new along with the usual suspects who keep showing up and getting better at the craft.
Proud of all of you 🤙

Thanks commissioner @dorisfornbv for your support and @northbayvillagefl for making this happen for our residents.

And would not be able to do this without our superstar guide @sergiuswulf 🫶.

See you all on the water next week 🤙.

This is the reason why I love being on the water. We ran into a family of 3 manatees, the baby one was curious and friendly, he wanted to get on my board and say hello. What a blessing!
Mornings on the water are a gift 🥔🥔🥔💙🫶

If you know me, you know I’m not usually a fan of jet skis, dolphins are way better 🐬🐬but I have to admit these are pretty cool looking 🏎️.

Have fun out there, but always be mindful of marine life and do your part to protect our waterways and environment.

Week 3 of the NBV Paddle Club was sold out with 40 enthusiastic paddlers on the water. I am blessed to do what I do and share the love of SUP with you all.
Thank you @sergiuswulf for being our best assistant guide, I could not do this without your help!

Keep showing up every Sunday for more morning of fun, fitness and community in our beautiful North Bay Village.

Week two of the NBV Paddle Club was fantastic! We had 27 paddlers and some lovely, low winds, making it the perfect day to be out on the water.
I’m really looking forward to kicking off this new season and continuing to spread the joy of SUP with everyone.
See you on the water next Sunday! 🤙.

What a fantastic day on the water today kicking off the NBV Paddle Club, despite the strong winds!

I wanted to thank you all for showing up and grinding through those conditions. Let’s also welcome our new paddlers Jesus, Abril, Delia, Lissette, and Jocelyn. You were all tenacious, strong, and happy paddlers out there today.

Thank you all again for coming out today. Feel free to DM me anytime if you have questions, comments, or would like to schedule a private lesson.

See you on the water next Sunday 🤙

Attitude truly is everything. Inspite of her total hip replacement, pre-existing injuries and limitations, my amazing friend @lecarlesofia was game for learning SUP and she did great!

At any age learning something new helps us see that we are capable of more than we imagine. You rock LeCarle! Come back soon for more 🫶💖.

#dalequetupuedes #somethingnew #miamiadventures #nolimits #yopuedo

Finally back on the water today and the weather could have not been more perfect. I am so proud of my mermaids for doing the 3.3 mile round like true champs 🧜‍♀️💪🏼 and even stopping for squats 🏋️‍♀️under the bridge and Pilates on the bay 🔥🔥🔥💪🏼. See you all next Saturday!

Who left their Ferrari parked here 🚗🏁💨
Never a boring day on the bay.
Paddle with us. DM me for details.

#biscaynebay #northbayvillage #supmiami #suplessons

Thank you @ridepadl for the opportunity to conduct a SUP Clinic for your tour guides. Form and technique lead to efficiency and a much better experience on the water for you and your guest. Catch - Power - Exit - Recovery! and always FUN on the water.
Paddle, Paddle!

Life is ever changing; change can be uncertain and uncomfortable, we must pivot and embrace it, you never know what is up ahead. Good things to come, keep moving forward.
Thank you @skysquadaerial for the footage 📸🐬

Kids are the best students. This fearless 8-year-old little mermaid out paddled me on the water.

Try something new, you might surprise yourself with what you can do❤️🤍❤️.

Paddleboard lessons for kids!

#kidssuplessons #paddleboardforkids #kidsaeeawesome #suplessons #biscaynebay

Found this footage of the old Mandarin Oriental Hotel in Brickell Key that is now part of history as it was imploded a couple of months ago to build a new high rise condo.

#TBT #miamihistory #brickellmiami #paddleboardasventures #brickellskyline

From zero to awesome adventures in minutes!

Learn a new skill. Paddleboarding is a great way to stay active and challenge yourself.

DM me or book your lesson through the link in bio.

See you on the water 🤙
#learntopasdleboard #sup-miami #suplessonsmiami

Nothing like being on the water with 11 awesome paddlers celebrating health, friendship and fitness while enjoying our gorgeous Biscayne Bay.

Thank you all for joining me and making today so special. See you all on the water next Saturday at 9am.

#northbayvillage #supmiami #ipaddlemiami #biscaynebay #suplessons

Grateful to be back on the water after a shoulder injury and surgery. Eight months later, being active again means everything.

The human body is an incredible, intelligent system with an amazing ability to heal. Health is our most valuable asset. Never take it for granted.
#Fitover50 #supmiami #healthychic

Art is a vessel through which we express ourselves. Miami Art Week at its best.

Ready for an awesome productive week, positive attitude and thankful to be able to do what I love!
Wanna learn how to paddle in a day? DM me, I can teach you 🫶

#learntopaddleinaday #supmiami #suplessons #dale #youcandorthis #funonthewater #adventuresonthewater #supfreak

Majestic North Bay Village sunsets 💛🧡

#northbayvillage #sunsets #miamisunsets #suplife #thankful

🌊 SUP tours in Miami never disappoint, today we had an incredible encounter with not one, but a family of 3 manatees!

🐋💙 One even had barnacles and swam right up to us, playful and curious. For @maggie_carmona3 , it was her very first manatee sighting and what a way to experience it! 🩵🥔✨

#iPaddleMiami #SUPMiami #ManateeEncounter #PaddleBoardMiami #NatureMoments #suplessons #suplessonsmiami

Rico pasar estos momentos preciados con los jóvenes de la familia. So proud of you @alfredoscigliani. Lo que viene is so AMAZING! @mariannasalvatov
Love you so mucho! 💖🫶

Fitness is not about the way you look, is all about the way you feel and working to be a better version of yourself every day. It is not easy but it sure it’s rewarding and the benefits are endless. Keep showing up for yourself YOUR FUTURE SELF WILL THANK YOU LATER 😉💪🏼.

I 💙 @sweat440uppereastside

#fitover50 #sweat440 #discipline #myscleissexy #bettereveryday #showupforyourself #fitnessishealth

Mondays are like new beginnings, a chance to start again, make it a great day 🫶!

Training on a SUP board in Miami’s Biscayne Bay is a full-body workout and paddling alongside a pod of dolphins is the icing on the cake. 🐬💪

SUP isn’t just for fun it builds strength, balance, aerobic endurance, and a deep connection with nature.
Get on the water!

#SUPFitness #BiscayneBay #DolphinVibes #TrainOnWater #iPaddleMiami #PaddleLife #SummerVibes #MiamiActivities #SUPskills

Sun’s out, paddles up! Cruising with @niphean_official niphean_official nothing says summer like gliding over crystal waters.

Sunrise, saltwater, and six miles of pure paddling bliss! ☀️🌊 Had the best morning chasing the sun with my friend and Canadian SUP athlete @maddi3leblanc through the beautiful waters of North Bay Village. Nothing beats the magic of Miami at dawn! ✨🏄‍♀️ #SunrisePaddle #SUPLife #MiamiMagic #NorthBayVillage #PaddleStrong #paddlecoach #paddleathletes #speedfreak #biscaynebay #flamingohouse #miamispring

Florida Training Camp 2024 - The ICF SUP Worlds was an unforgettable experience, full of learning, growth, and a deeper love for the sport of SUP. A heartfelt thank you to Coach @seychelle.sup and Coach @_michaelbooth. You’re not only two of the best SUP athletes in the world but also exceptional teachers with a remarkable gift for coaching. As a coach myself, I’m always seeking to learn and improve, and I’m incredibly grateful for the knowledge you shared and for bringing together such an amazing group of people who have truly become part of the SUP family.

Now it’s our turn to practice and bring it all together.

MUCHAS GRACIAS, COACHES!#seychellesup #boothtraining #ipaddlemiami #paddleboard #SUPhappiness #supcoaching #supclinic #icfchampionship2024

When you combine two of the things you love the most it turns into bliss! Thank you @shimi_pop for a beautiful quick practice on the water today 🫶 @ipaddlemiami

#supyoga #yogionthewater #waterfitness #sunnyday #miamibeautiful #waterworkout #yogaonthewater #supyogamiami

This is why I love being on the water 🫶🐬

#dolphinencounter #biscaynebay #paddleboarding #paddleboardlessons #miamibeach #northbayvillage #suplessons #paddleboardlessons #trysonethingnew #northbayvillage #miamidadeparks #360building #infinitysup

Linda mañana en Panamá enseñando una clase de SUP para principiantes a este hermoso grupo de sirenitas compañeras de el Colegio María Inmaculada @prom88cmi y compartir lo lindo que es el deporte del SUP y estar en el mar disfrutando de nuestro bello Panamá. Gracias a @standup_panama por ser el anfitrión y todas por su linda actitud, todas lo hicieron muy bien. Espero verlas en el agua en mi próxima visita a Panamá 🤙
#paddlepanama #suppanama #sup101 #stanuppaddle #paddleboardforbeginners #funonthewater #panamafun #causewaypanama #laplayitapanama #cidmi88